Different Types of Cardio and Resistance Training


Find out which type of resistance training and cardio regimen works best for your body.


Whether you’re already working on a fitness regimen or you’re just starting out, knowing how your body operates is essential to getting to most out of your workouts. VPX Sports, the front runners in sports nutrition, are here to share with you the fundamentals of any workout routine. Fitness is not one-size fits all, so evaluate your fitness goals and your body’s limitations in order to decide on a prescription that works best for you.

Resistance training can result in:

– Increase in strength
– Increase in muscle size (muscle hypertrophy)
– Improvement in sport performance
– Loss of fat
– Improvement in motor performance

Types of resistance training:

This is resistance training where a change in muscle length takes place.
Examples include: pushing against a stationary object, holding an exercise such as a lunge or squat at the mid-way point of the range of motion, or performing an exercise with a weighted machine loaded beyond an individual’s maximum concentric strength.
Tip: Exert maximum effort, and hold for 3-10 seconds

This type of exercise forces muscles to carry a static weight through a range of motion.
Examples include: any type of weight lifting (with free weights or machines)
Tip: For leaner, stronger muscles, use lighter resistance and higher repetitions. For those looking to gain muscle mass, opt for greater resistance (heavier weight) at lower reps.

Eccentric Training
This is a form of Isotonic training. It refers to the muscular action in which the muscle lengthens in a controlled manner, also known as negative resistance training.
Examples include: performing the opposite range of motion of an exercise in a slow controlled manner; i.e., the lowering motion of a bench press.
Tip: These types of exercises help to increase strength and achieve personal records (PRs) in the gym.

This is a stretch-shortening cycle exercise. This happens when isotonic exercises are performed quickly – when the muscle is stretched slightly then shortened.
Examples include: squat jumps, burpees, overhead throws.
Tip: Combining plyometric training with other types of resistance training will help to improve muscle strength and improve power.

Cardiovascular Training

There are a few general guidelines to follow when it comes to cardio. However, like all aspects of health and fitness, you should find what works best for you and your body.

Intensity during cardiovascular training can be measured by heart rate.
Maximal Heart Rate: 220 – AGE = predicted maximum heart rate
As a general rule, healthy individuals should strive for: 70-90% intensity for 3-5 days/week, for anywhere from 15-60 minutes.
Two types of cardio training we suggest are:
Fasted Cardio – first thing in the morning, on an empty stomach
High Intensity Interval Training (HIIT) – low to moderate intensity intervals, alternated with high intensity intervals; i.e., sprints

The gym is waiting!

Now it’s time to start experimenting with types of training. Decide on your goals, pick a type of resistance training, and find out which cardio regimen works best for you. That’s the beauty of fitness; you can try things, and if you don’t get the results you were looking for or you just simply don’t enjoy doing something – change it up!

Now get to it! The weights aren’t going to move themselves.